by Larry EderHappy Thanksgiving. Take a little time after your Thanksgiving meal, or run in the morning! The following workout is one of my favorite fine tuning runs. Jogging the turns, and sprinting the turns, I once ran within thirty seconds of my best 5k at the time. The ability to change gears is key to success in cross country!
Kyle Merber battles Colby Alexander, photo by PhotoRun.net
Thursday, November 24, 2016: Warm up, three miles on track, sprint straights, jog turns, easy cool down.
Week 14: Racing to the finish
Just went to the Nike Border Clash this past weekend. Great event. With the NCAA’s over and now, most state meets (except California, I believe), the big races are upon us! FootLocker, NXN, AAU and USATF are coming soon! Enjoy the workouts, but stay focused!
Monday : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
or,
Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: Warm up, three miles on track, sprint straights, jog turns, easy cool down.
Friday: Warm up; 6-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
